Author Archive

05 May
by: Published in Uncategorized

WOD: EMOTM:

Minutes 1-5:

8 Hang Power Clean (light)
2 Ring Dips

Rest 1 minute

Minutes 6-10:

4 Hang Power Clean (medium)
6 Burpees

Rest 1 minute

Minutes 11-15:

2 Hang Power Clean (heavy)
8 Wall Balls (20/14)

Rest 1 minute

Minutes 16-20:

8 Hang Power Clean (light)
2 Ring Dips

Rest 1 minute

Minutes 21-25:

4 Hang Power Clean (medium)
6 Burpees

Rest 1 minute

Minutes 26-30:

2 Hang Power Clean (heavy)
8 Wall Balls (20/14)

==

What an adventure…

Today is the fitness equivalent of those choose your own adventure Goosebumps book.  Do you want to go super on the lighter end of things and pace things out?  Turn to page “this is going to rock you anyway“.  Do you want to go super heavy and possibly miss a few rounds?  Turn to page “Hips?…I don’t need those“.  Do you want to show up and take it easy today because damn!!!  Turn to page “You probably should’ve signed up for Yoga instead“.

Now that’s a blog post,

CG

==

04 May
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

A1) 10 x 3 Weighted Push Ups AHAP
A2) 10 x 5 Hanging Shoulder Blade Retractions
A3) 10 x 2 Reverse Wall Climb

WOD: 3 rounds for time:

15 Russian Kettlebell Swings (32/24)
12 Cal Row
9 Toes to bar

==

Let’s talk May…

All brand new Saturday workouts. Hero (including some never-before-done) workouts every Sunday.  Longer workouts on Mondays and Tuesdays!  All the same great format as April.  Dreams do come true!!!

Happy Cinco,

CG

==

 

03 May
by: Published in Uncategorized

Pre WOD:  30 mins to complete:

A) 5-5-5-5-5 Back Squats

B1) 3 x 14 Alternating Lunges with KB overhead
B2) 3 x 14 Alternating Lateral Goblet Lunges

WOD: 4 rounds for time of:

100M Row
5 Burpees
20 Double Unders
5 Burpees
20 Double Unders

==

Nonstop action…

Another Squatastic Monday coming your way, but with a little twist. The Pre WOD was separated to enhance focus on each section while the WOD was made a bit longer / harder. Tuesday will have a VERY different type of press (something we may have only done once ever before…I think).  Wednesday will bring a few EMOTM, but only a few.  Thursday winds it back up to gymnastics never-before-done movements.  The week gets wrapped with some Hang Squat Snatch work on Friday.

Go put your fitness helmets on, you are going to need them,

CG

==

02 May
by: Published in Uncategorized

Hero Sunday: Team WOD: 11 rounds of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

WOD: Wittman:  7 rounds for time of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

==

From the CrossFit.com website…

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

RIP hero,

CG

==

01 May
by: Published in Uncategorized

Team WOD 1: 14 rounds of alternating 1 min AMRAP of:

5 Pull Ups
6 Ground to Overhead (95/65)
10 Push Ups

Team WOD 2: 14 rounds of alternating 1 min AMRAP of:

2 Muscle Ups
3 Power Snatch (135/95)
4 Handstand Push Ups

==

Hi everybody!…

Not only is today Saturday, but we are going to have some fantastic weather coming up.  All I can hope for is that it is here to stay.  Not much today, except I want to extend the invitation to you for the Endurance Summer Events Party!  Coach Gala will be heading down to Beantown Pub this upcoming Thursday for a get together with some of the folks that regularly take the endurance class.  If you are one of those folks or would like to get to know some of them, then come on down!

Cheers,

CG

==

Gram Tusia, Princess Swanson liked this post
30 Apr
by: Published in Uncategorized

Pre WOD:  25 mins to find:

1RM Squat Clean

WOD 3: French Throwdown:

3 min AMRAP of:

Chest to Bar Pull Ups

Rest 1 minute

3 minute AMRAP of:

Wall Balls (20/14)

Goal is to obtain 150 reps anyhow.

==

Let me explain…

Today’s workout took me a minute to understand the first time I saw it.  The goal is to do 150 reps by combining as many Chest to Bar Pull Ups you can do in 3 minutes with as many Wall Balls as you can do in 3 minutes.  For example:

If you do 60 Chest to Bar Pull Ups in 3 minutes, you would only have to complete 90 Wall Balls in the second 3 minute portion.

If you do 1 Chest to Bar Pull Up in 3 minutes, you would only have to complete 149 Wall Balls in the second 3 minute portion.

If you are capable of completing 150 reps within those 7 minutes (counting the rest) then post 150 as a score with a time as a comment (good luck!).

If you cannot get 150 reps within those 7 minutes (counting the rest) then post whatever number of reps you get as your score (good luck anyway!).

This workout looks okay, but you know what they say about that,

CG

==

29 Apr
by: Published in Uncategorized

Pre WOD: 5 rounds of:

A1) Clean Pull
A2) False Grip Pull Ups

WOD:  3 rounds for time of:

12 Deadlifts
9 Hang Power Clean
6 Shoulder to Overhead

Each round is heavier than the last

9 minute cap

==

Form…

Doing things right takes a ton of practice, precision, and focus.  All of this work is done to refine a skill that will allow you to perform something better than before.  Throwing a good pitch like this one from Drew Storen requires a great deal of skill and makes for a powerful and efficient movement.  It looks good and it’s aesthetically pleasing.  It makes your coaches happy.  However, if you rush through the movement and focus only on lifting heavy rather than correctly, we as coaches will think of something else.

Like this,

CG

==

Princess Swanson liked this post
28 Apr
by: Published in Uncategorized

WOD: For time:

200M Run
5 One Hand Kettlebell Swings (20/12)
5 KB Clean (20/12)
5 KB Squat (20/12)

Repeat KB work on other side

400M Run
10 One Hand Kettlebell Swings (20/12)
10 KB Clean (20/12)
10 KB Squat (20/12)

Repeat KB work on other side

800M Run
15 One Hand Kettlebell Swings (20/12)
15 KB Clean (20/12)
15 KB Squat (20/12)

Repeat KB work on other side

1000M Row
40 Wall Balls (20/14)
500M Row
20 Wall Balls (20/14)
250M Row
10 Wall Balls (20/14)

35 min cap

==

Time to get sweaty…

I would like to formally apologize to everyone who does this kinds of workouts over at Box 2.  I know those stairs can significantly alter a workout and have done so many times already.  I’ve never brought it up, but I feel like it was just time to get that off my chest.  I feel a lot better now.  I feel about as good as you are going to feel before the workout.  You, by the end of the workout,   will feel what I felt like keeping that comment in.

And it felt just awful,

CG

==

27 Apr
by: Published in Uncategorized

Pre WOD: EMOTM for 7 mins:

5 Press

Rest 3 minutes

EMOTM for 7 mins:

3 Push Press

Rest 3 minutes

EMOTM for 7 minutes:

1 Push Jerk

No failed reps

WOD: In 3 minutes:

Level 1: Accumulate 60 seconds of Ring Support and then alternate between ME Push Ups and Ring Dips as an AMRAP

Level 2: Accumulate 60 seconds of Ring Support and then alternate between ME Push Ups and Ring Dips as an AMRAP

==

Coming in hot…

Wrapping up the month with all of the presses we have done so far and then some Push Jerks.  Please note that the heaviest lift for your Press and Push Press should be added as a comment or as additional work on WODIFY, but please record your heaviest Push Jerk as your score for the Strength work.  I know a lot of you are hungry to get some heavy weights overhead and this day is for all of you.  The keys to the Porsche are in your hands and it’s time to take that baby out for a ride.

That last sentence is not the best analogy, but it’ll do,

CG

==

Princess Swanson liked this post
26 Apr
by: Published in Uncategorized

Pre WOD: 30 minutes to complete:

A1) 5-4-3-2-1 reps of Back Squat (each set is heavier than the last)
A2) 14 Jumping Split Squats

WOD: 9-1 reps for time of:

9 Burpees
9 Cal Row

Reset the rower every time

==

Monday!!!…

Welcome to the beginning of the of this fantastic week.  We have some Back Squats coming into place today.  ALL of the presses coming in tomorrow.  Wednesday will bring a running+KB work with Rowing+Wall Balls tetrasome.  Thursday will lead off with some Clean Pull work that will be followed up on Friday…which will also be the first day of May!!!

This is going to a sexy week,

CG

==

New England's Own RJ liked this post
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